Tuesday, April 22, 2014

April 22nd, 2014

WOD

Warm-up
3 x 3 HSPUs
3 x 5 ring rows (explosive up)
3 x 3 pistols

1. Work up to 3 RM back squat
2. Work up to 1 RM pull-up
3. DE Upper/Press - Strict Press 12 x 3 at 50% (85#s) with 1 minute rest between sets
4. 3 x 12 Back/hip extension
5. 2 x 100 one-armed Farmers Walks


1. 285 lbs. x 3
2. 80 lbs. x 1
3. 85 x 12 x 3 explosive
4. 12, 12, 10

5. 70# KB 2 x 100 each side.

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